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Workout of the day (WOD)

  • WOD – Monday, 27/08/2018

    By admin | In CrossFit Rocks | on August 26, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard “Go unbroken.” Warm-up Warm-up (No Measure) Roxanne (burpees). Then, 3 rounds of: 10 / 7 calorie assault bike 10 banded pull-aparts + 10 overhead pull-apart presses 5 goblet squats w/ 2 second pause at bottom + 5 kettlebell swings Then, Set-up for workout. *Foam roll and stretch calves […]

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  • WOD – Saturday, 25/08/2018

    By admin | In CrossFit Rocks | on August 24, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Graham busting out some dumbbell thrusters. Warm-up Warm-up (No Measure) Agility ladders + dynamic drills. Then, Kettlebell snatch progressions. Then, Set-up for workout. Metcon Metcon (Time) 5 rounds for time of: 5 kettlebell snatches, left arm 5 kettlebell snatches, right arm 5 dumbbell thrusters 200-m run Men: 32-kg. […]

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  • WOD – Friday, 24/08/2018

    By admin | In CrossFit Rocks | on August 23, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard A strong and stable overhead reuqires Active shoulders and locked out arms. Warm-up Warm-up (No Measure) Broomstick partner stretch 3 x 30s each. *1 person lays face down and holds the broomstick out in their jerk grip width, while the other person pulls the broomstick up and back. […]

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  • WOD – Thursday, 23/08/2018

    By admin | In CrossFit Rocks | on August 22, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Sumo deadlift high pull drills with the 6.15pm. Warm-up Warm-up (No Measure) 2 min triggerball chest each side *arm behind back, face down. Then, 3 rounds of: 200-m row 10 crumbed sausages 5 Kettle bell deadlifts + 5 kettlebell swings Then, Ring muscle-up progressions. Then, Sumo deadlift high […]

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  • WOD – Wednesday, 22/08/2018

    By admin | In CrossFit Rocks | on August 21, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Margaux getting some air. Warm-up Warm-up (No Measure) 2 minutes foam roll or barbell smash quads each side 2 minute foam roll or barbell smash calves each side Then, 3 rounds of: ‘The perfect stretch’ (3 times each side) 5 divebomber push-ups + 10-m bear crawl 7 plate […]

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  • WOD – Tuesday, 21/08/2018

    By admin | In CrossFit Rocks | on August 20, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Bree with high knees in her rope climb. Warm-up Warm-up (No Measure) Tabata (alternating): – Passive hang – Puppy dog stretch Then, 3 rounds of: Kettlebell front support race 5 burpee knees-to-elbow 20 double unders Then, Handstand push-up progressions. Then, Set-up for workout. Metcon Metcon (AMRAP – Rounds […]

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  • WOD – Monday, 20/08/2018

    By admin | In CrossFit Rocks | on August 19, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Friday Night Lights clean and jerk action. Warm-up Warm-up (No Measure) Catalyst warm-up. Then, Clean and Jerk progressions. Then, Set-up for workout. Metcon Metcon (10 Rounds for reps) 10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 70-kg. Women: […]

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  • WOD – Saturday, 18/08/2018

    By admin | In CrossFit Rocks | on August 17, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) In pairs, complete 3 rounds each of: A) 200m row B) 10-m burpee broad jump 5 air squats + 5 jumping squats Then, Build to a heavy power clean. Then, Set-up for workout. Weightlifting Power Clean (12 minutes to build to a heavy single […]

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  • WOD – Friday, 17/08/2018

    By admin | In CrossFit Rocks | on August 16, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard A lot of pull-up action going on with the 5.30am crew. Warm-up Warm-up (No Measure) Dynamic drills Then, Kipping pull-up progressions Then, Dumbbell power clean progressions: 5 dip drive 5 high hang power cleans 5 hang power cleans 5 deadlifts + hang power clean 5 power clean Then, […]

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  • WOD – Thursday, 16/08/2018

    By admin | In CrossFit Rocks | on August 15, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) In pairs, (alternating rounds) 3 rounds each of: 10/7 cal assault bike 10 groiners 5 burpees *increase pace each round. Then, Barbell complex: 2 rounds of: 3 back squat 3 btn push press 3 front squat 3 push press 3 thrusters *run this as […]

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